SWEATING THE ONION
Many people never get the full fl avor benefi t
from an onion because they avoid sweating
them, breaking out their volatile oils, at a pan
temperature around 350ºF. If you use too cool
a pan, the water breaks out but not the full fl a
vors that a properly sweated onion can deliver.
CARAMELIZED ONIONS
The sweetness of the onion turns to a caramel
when shallow-fried. This couldn’t be more sim
ple and is the perfect way to prepare onions
for inclusion in many cooked dishes, such as
warm salads, spaghetti sauce, or vegetables
and rice. And, of course, it is a traditional ro
bust garnish for many foods.
SERVES 4
1 teaspoon olive oil
1 pound onions, peeled and sliced (the sweeter
the variety the better)
Heat the oil in a heavy skillet over medium.
Add the onions and cook, stirring occasionally,
until soft and browned, 20 minutes.
Per serving : 56 calories, 1 g fat, 0 g saturated fat, 11 g
carbohydrate, 1 g protein, 2 g dietary fiber, 5 mg so
dium. Exchanges: 2 Vegetable
BAKED SWEET ONIONS
Each region has its own celebrity sweet onion,
but all will work well with this simple recipe.
SERVES 4
4 medium sweet onions
¼ cup balsamic vinegar
¼ cup water
1 teaspoon arrowroot or cornstarch mixed
with 2 teaspoons water (slurry)
1 tablespoon chopped fresh parsley
Preheat the oven to 350°F.
Cut both ends off the onions and peel. Place
in a small casserole. Combine the vinegar and
water, and pour over the onions. Bake, uncov
ered, 45 minutes or until tender.
Place an onion on each of 4 hot plates and
pour baking liquids into a small saucepan. Stir
in the slurry and heat until the liquid is clear
and glossy. Serve as a sauce over the onions.
Sprinkle the onions with parsley.
Per serving : 73 calories, 0 g fat, 0 g saturated fat, 17 g
carbohydrate, 3 g dietary fiber, 5 mg sodium. Ex-
changes: 3 Vegetable
198 • GROWING AT THE SPEED OF LIFE